Cable Standing Fly Hugs

Muscles worked

Setup

1. Set the cable pulleys to chest height and attach D-handles to both sides.
2. Grasp the handles with a neutral grip (palms facing each other) and stand in the center of the machine.
3. Step forward into a staggered stance for stability and lean your torso slightly forward.
4. Position your arms out to the sides with a slight bend in the elbows and your chest puffed out.

How to do it

1. Exhale and bring your hands together in a wide, sweeping arc as if you are hugging a large tree.
2. Squeeze your chest muscles forcefully at the center of the movement where your hands meet.
3. Inhale and slowly reverse the arc, controlling the weight back to the starting position until you feel a comfortable stretch in your pectorals.
4. Maintain a controlled tempo, taking 2 seconds to close the arms and 2 seconds to return.

Form checklist

• Maintain a fixed, slight bend in the elbows throughout the entire range of motion.
• Keep your shoulder blades retracted and pinned back to ensure the chest does the work.
• Avoid 'pressing' the weight; ensure the movement remains a wide arc (fly) rather than a push.
• Keep your torso stationary and avoid using momentum or rocking your body.

Pro tips

• To maximize the 'hug' sensation, focus on bringing your inner biceps toward the sides of your chest rather than just touching your hands together.
• Think about leading the movement with your elbows to better isolate the pectorals and reduce forearm involvement.

Make it harder

• Incorporate a 2-3 second isometric hold at the peak contraction (when hands are closest) to increase time under tension.
• Cross your hands over each other at the end of the movement, alternating which hand is on top, to increase the range of motion and inner chest activation.

Frequently asked

What muscles does the cable standing fly hugs work?

The cable standing fly hugs primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cable standing fly hugs?

The cable standing fly hugs uses cable.

Is the cable standing fly hugs good for beginners?

The cable standing fly hugs is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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